June 4 2016 - 1 Rep Max Day
1 Rep Max Day is Saturday, June 4th, beginning at 3 pm. Here's how it will work:
- We will spend 30 mins on each lift.
- You can choose to test your 1 Rep Max for any or all five lifts.
- We will all complete one lift before moving as a group to the next.
- If you choose not to test for one or more lifts, you will still need to wait for the group to complete that lift before moving on.
- While waiting, you are welcome to work on mobility (and make use of mobility implements), or simply rest for your next lift.
- All other equipment, save that being used for mobility or for 1 Rep Max work, will be off limits.
Preparing for the day
We recommend eating complex carbohydrates such as oatmeal or sweet potatoes one to two hours prior to lifting. Adding protein at that time may also be beneficial. Testing all five lifts takes approximately three hours and a massive amount of energy. We also recommend you bring snacks such as fruit, protein bars, protein shakes, or nuts.
You should have at least one solid rest day between your regular workouts and 1RM Day. You absolutely should not work out the morning of 1RM Day. Get plenty of sleep the night before. Your body should be in its most rested state to complete this grueling task.
Testing your 1 Rep Max
Before you arrive on Saturday, please know the following numbers:*
- Your previous 1RM
- 30% previous 1RM
- 50% previous 1RM
- 80% previous 1RM
- 90% previous 1RM
*If you do not know your previous 1RM, or have never tested before, work with a coach to find an estimated 1RM.
When you begin a lift session, you will follow this progression:
5x @ 30% previous 1RM
5x @ 50% previous 1RM
2x @ 80% previous 1RM
1x @ 90% previous 1RM
1 Rep Max Try
Be sure to focus on form at all times - this progression prepares your body for big lifts, and if you prepare with poor form, you will lift with poor form. As you get above 50%, make sure you are giving your body adequate rest between sets - 3 to 5 minutes, as time allows. As you get to the top of your capacity, rest between lifts is critical.
How the 1 Rep May Try works
Once you've completed your preparatory lifts, you're ready to attempt a new 1RM. Choosing your goal lift is a bit of an art, and should be based upon how your body feels and your personal goals. Lifting so close to your maximum capacity is draining - your body has only 4-6 lifts at this level in it before you run out of juice. If you shoot too low and inch upward, you may run out of energy before reaching your true working max. If you shoot too high and fail too many times, you'll find yourself similarly drained. Be bold, but listen to your body.
Rules for 1 Rep Max Try (1RMT)
- When you're ready to attempt a new 1RMT, flag down a coach to let her/him know
- If you try a lift and fail, you may rest and try 1 more time at that weight (you don’t have to, but you may)
- If you fail 2 lifts at a given weight, you may reduce weight and try again
- You may make no more than 6 1RMT attempts - this is for your safety
3:00 - 3:15pm warm up and coach's introduction
3:15 - 3:45pm deadlift
3:45 - 4:15pm bench press
4:15 - 4:45pm row
4:45 - 5:15pm push press
5:15 - 5:45pm back squat